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Healthy foods for the brain. Video
Every day, the human brain performs many different functions. To make it easier to endure mental stress, it is necessary to eat foods that preserve and increase the performance of the brain.
What foods are good for the brain
To create a menu for the brain, you need to know what foods will be good for it. A necessary substance for it is glucose, so it is imperative to include foods containing carbohydrates in the diet. The most useful sources of carbohydrates are oatmeal, bran, brown rice. Sweets also improve brain function, but sweets should be consumed in moderation, otherwise their benefits will turn into harm.
Antioxidants have a positive effect on memory function. A large amount of these substances is found in the following foods: – blueberries, – black currants, – raspberries, – blueberries, – red grapes, – red bell peppers, – broccoli, – spinach, – Brussels sprouts, – kiwi, – oranges, – avocados …
Protein is the best building material for brain cells. A lot of protein is found in meat, fish, legumes, milk and fermented milk products, nuts.
The brain needs oxygen to function efficiently. There are foods that help oxygenate the brain: tomatoes, onions, potatoes, horseradish, peppermint, parsley
More than 60% of the dry matter of the brain consists of fats, their amount plays an important role in the formation of thinking and control over emotions, and also affects the processes in the immune system, in the circulatory system. Fats that are good for the brain are found in nuts, fatty fish, and vegetable oil.
Vitamins and trace elements for the brain
The brain needs vitamins to keep it working. The products containing them must be included in the daily menu, the following vitamins will be especially useful: – B vitamins (they are found in turkey meat, liver and kidneys of animals, tuna, cod, whole grain cereals, egg yolk, yeast, soybeans, green vegetables ), – vitamins A and U (they contain liver, cheese, herring, trout, sardines, mackerel, eggs, carrots, red bell pepper, mango, melon, apricots), – vitamin C (bell pepper, parsley, cauliflower, Brussels sprouts cabbage, broccoli, oranges, lemons), – vitamin E (vegetable oils, nuts, seeds, wheat germ), – folic acid – vitamin B9 (found in legumes, yeast, green vegetables, liver, oranges, bananas, beets, broccoli , Brussels sprouts).
The brain is almost 80% water, so for it to function effectively, you need to drink at least eight glasses of water daily.
To improve brain activity, you should include in the daily menu foods containing phosphorus: – egg yolk, – fish, – dairy products, – celery, – whole wheat grains, – oats, – cauliflower.
Choline is essential for conducting electrical impulses between brain cells. It is contained in the right amount in the following foods: – egg yolk, – peanuts, – liver, – soy.
Iron affects attention and quick thinking. Its sources are: – all types of meat, – beans, – spinach, – peas, – soy, – cereals.
All these products are useful to include in food not only for the productive work of the brain, but also for the health of the whole organism.
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